Kuti zvive nemigumisiro yakaisvonaka mukurovedza, vanhu vazhinji vanoshandisa vanoita, izvo zvinosanganisira mbiri mbiri dzinokosha. Kutanga, vane ushuga chaiwo, kureva, makhahydrates, anopa simba rinofanira kudzidziswa. Chechipiri, kuumbwa kwevashandi vanoshandiswa panguva yekudzidziswa kwakasimba kunosanganisira mapuroteni - chivako chekuvaka, izvo zvinokonzerwa nekukura kwemasumbu. Nhasi kune zvakawanda zvakasiyana zvechigadzirwa ichi, kuti uwane migumisiro yakanaka, unoda kuita sarudzo yakanaka.
Kushandiswa nekukuvadzwa kweizvipimo zvinorema zvekuwanda kwehuwandu
Kutaura pamusoro pekugadzirwa kwechigadzirwa ichi, zvakakosha kuziva kuti pane zvinowedzera zvehutano hwakasiyana, isu tinongova nehanya nehutano hwakanaka. Kuumbwa kwevanhu ava vanosanganisira mapuroteni uye ushuga hwakaoma, husina kunaka uye inokurumidza kupinda mumuviri. Mukuwedzera, iwo ane mavhithamini akasiyana, uyewo mafungiro evanhu. Njodzi inogona kuwanika chete nekuwana vapfumi vanovhiringidzika, umo mune zvinyorwa zvakasiyana-siyana zvinonyatsofungisisa nezvehupenyu hwehutano, kazhinji. Zvakakosha kuziva kuti kuitira kuti uwane huwandu hwakafanana hwezvimiti, sezvinenge mune zvikamu zveiyi mitambo yekuwedzera, iwe uchafanira kudya zvokudya zvakawanda.
Batsirwa nekutora geyner yehutundu hwemisi inowanikwa:
- Zvichipa kuvapo kwevhithamini, haugoni kutora zvakaoma zvakasiyana. Izvi zvinobatsira zvakakosha mumuviri uye, kutanga kune zvose, paunenge uchinyatsotamba mitambo.
- Mushure mekudzidziswa, hakuna dambudziko rakasimba, sezvo simba rekugadzirisa rinodzorerwa nepamusoro.
- Quality geynery inokubvumira kukurumidza kuita basa rekuwedzera musimba volume.
- Iyi mitambo yemutambo inobatsira musimba wemasisita kuti uwane nokukurumidza, zvinoreva kuti kurwadziwa mushure mokurovedzwa hakuzonzwiki zvakanyanya.
Kuwana uremu nerubatsiro rwemajeni kunogona kutungamirira kune mamwe madhara. Kakawanda kazhinji pane kushungurudzika mudumbu, asi izvi zvinokonzerwa nekuda kwekusagadzikana kwevanhu kana nekuda kwekushandiswa kwekurwara-geynerov. Kana kuwedzera kwave kwakaputsika pakurongwa, ipapo mukati unogona kuwana mabhakitiriya, anotungamirira kuhupfu. Zviwanikwa zvakakwirira-koriori, uye kana munhu achizvishandisa, asi asingabatanidzi mumitambo yakasimba, zvino izvi zvinogona kutungamirira pakuunganidza mafuta. Zvimwe zvinowedzera zvinorambidzwa muhupo hwezvirwere zvepfungwa.
Nzira yekusarudza sei muhomwe huru?
Kuti uwane rubatsiro chete kubva pakushandisa mitambo yakadaro yekuwedzera, unoda kusarudza yakagadzirwa chaizvo. Paunosarudza kuwedzera, funga zvinotevera:
- Ngwarira kuwanda kwemapuroteni, saka inofanira kunge iri 30%. Kana zvisina kudaro, zvichave zvichibvira kuwana kwete musimba mashoma, asi mafuta.
- Sarudza chigadzirwa chakanaka chine whey protein kana prototic yakaoma mukugadzirwa. Kana iwe ukaona mune zvakanyorwa zve soya
mapuroteni, zviri nani kuramba geyner yakadaro. - Tarisa huwandu hwehuga ane. Cherechedza kuti ma carbohydrates ari nyore anokonzera kuwandisa, saka sarudza pane zvingasarudzwa mauri gidhecemic index .
Nyanzvi dzinoti kana ukasarudza kuwana, zvinokoshawo kufunga nezvegore rekudzidzisa. Semuenzaniso, mumatumba inofarira kune mamwe maroriki, asi kubva munguva yechando inotanga kushandura kune zvingasarudzwa neine zvishoma zvidhahydrates. Muchirimo kunokosha kushandisa mapuroteni akaoma uye nezhizha unogona kuona muchionioni muviri wakanaka uye unobatsira.